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Hardcore HIIT: Full Body, No Equipment

Six rounds of full body intervals, each ending in squat and cross punch, then a hot feet finisher.

  • 36 min
  • No equipment
  • Intermediate, Advanced
  • 27 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

2.8M views on YouTube · TIFF x DAN · July 2021

The workout

Workout · 40s work · 20s rest

  1. 5× Narrow Squat + 5× Wide Squat
  2. Plank Hop + Commando
  3. Jumping Jacks
  4. Tricep Push Ups + Alternating Forward Reach
  5. Squat + Cross Punch
  1. Chest to Floor Burpees
  2. Sumo + RDL
  3. Lateral Squat Walk + Jump
  4. Plank Alt Toe Taps
  5. Squat + Cross Punch
  1. Plank Elbow + Shoulder Taps
  2. Plank Jacks
  3. Half Burpees
  4. Sumo Squat on Toes
  5. Squat + Cross Punch
  1. Plank Walk Out Push Up + T Rotations
  2. Step Back Knee Drive · right, then left
  3. Bicycle Crunches
  4. Squat + Cross Punch
  1. Mountain Climbers
  2. Spider Climbers
  3. Squat + Alt Toe Taps
  4. Side to Side Step + Ground Tap
  5. Squat + Cross Punch
  1. Push Up Pulses
  2. Side to Side Squat + Jump
  3. Dolphin Plank
  4. 6× High Knees + Push Up Burpee
  5. Squat + Cross Punch

Finisher · 20s each, no rest

  1. Hot Feet
  2. Hot Feet + Drop Lunge · right, then left
  3. Hot Feet + Chest to Floor Burpee

Cool down · 16 stretches · 15s each

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